Breath ladder
Inhale and exhale for the same number of steps, adding a step each round.
Why it helps
The classic: long, smooth, unforced breathing while you move. It builds a steady rhythm, and helps you notice the moment you start to strain.
How to do it
Walk at an easy, steady pace on flat ground. Breathe through your nose and match each breath to your steps, counting them yourself: you don't need your phone out while you walk.
- Inhale for 1 step, exhale for 1 step
- Inhale for 2 steps, exhale for 2 steps
- Inhale for 3 steps, exhale for 3 steps
Keep adding a step each round until it starts to take effort. Then, when you're ready, come back down:
- Inhale for 2 steps, exhale for 2 steps
- Inhale for 1 step, exhale for 1 step
…and so on, back to 1. Remember your highest round: that's what you'll record.
Reaching 10 steps is a good benchmark; 12 or 15 is better. But staying relaxed matters more than the number.
Walk on flat ground away from roads, stairs and water. Stay relaxed. If you feel dizzy, light-headed or strained, turn around or stop.
Pregnant, or have a heart, lung or blood pressure condition? Check with your doctor first.